Full Body Exercise Set 2

Skipping

How to do: Skipping rope is a great way to get some exercise. You should find a rope that reaches nearly up to your shoulders when it's folded in half. This will give you enough room to comfortably jump over it, but not so much that you trip over the rope.

Hold the rope's handles in each of your hands softly. Extend your hands and forearms at least a foot away from your body, at a 45 degree angle. This will create a larger arc for you to jump through.

The rope should hang behind you, so that the middle of the rope hits the back of your feet.

Don't move your arms -- try to keep the motion limited to your wrists to turn the rope over your head and when the rope is coming toward the front of your feet, hop over it. Stand on your tiptoes, and push off with the balls of your feet.

Count 30 for each set, every jump will be one count.

Squats

How to do: stand with your feet shoulder width apart and your arms stretched forward and then lower your body until your thighs are parallel with the floor.

Your knees should be extended in the same direction as your toes. Return to the start position and do the next rep.

20 repetitions each set and complete the exercise with 3 set. After every repetition take 30 second break.

  

Hindu Dips

How to do: Start with your hands and feet touching the floor, body bent and butts up in an upside down 'V' shape.

This V position is essentially the starting position, and you will return to this position after you complete each push-up.

Bend your elbows and lower your chest. While breathing in, begin to bend your elbows outward and lower your chest

to the ground. Your backside should be more level to the ground, but still pointing slightly upward at this point.

You will feel as if you are in a flexed push-up position with your backside slightly pointed upward.

Arch your lower and upper back. As your chest gets lower to the ground, in a scooping motion, scoop your

head upward while arching your lower and upper back. Exhale through your mouth as you do this motion.

At this point, you are essentially at the “bottom” of the push-up.

Straighten your arms and look up. After scooping your head in a round, upward motion and arching your back,

straighten your arms, lift your torso, and look upwards.[7] Your hips should be down towards the floor,

but not touching the floor. At this point, you have pretty much completed the Hindu push-up, but you still

need to return to the starting position.

Return to the starting position. To return to the starting position, lower your torso and lift your hips to

return to the V position; use your abs and gluteus maximus, i.e., your butt muscles, to bring your backside up

into the air. As you push back to the starting position, inhale deeply through your nose, and exhale through your

mouth as you reach the V position. To return to the starting position, you do not need to reverse back through

the sweeping, arching motion. Simply push back into the starting position.

10 repetitions for each set

Vertical Leg Crunches

How to do: Lie on your back with your arms straight opposite to your legs. Lift your leg together and heels

facing the ceiling till it is directly above your hips. Then raise your arms to almost touch the feet with your fingers whiling pulling in

your belly button to stabilize your position using your ab muscles. Your toros will look almost like a U shape. Then relax and return to

start position.

Breath out during crunch time and breath in during relax

10 repetitions for each set

Plank

How to do: get into pushup on the floor. Place your forearms on the ground with your elbows aligned below your shoulders and your arms parallel to your body, at about shoulder-width distance apart.

Make sure your body is lifted and parallel to the floor for the duration of your plank.

During plank make sure your breathing is normal.

Time duration: if you are new then start with 30 seconds for each set

Note: Perform the above exercise in below manner

Skipping -> Squats -> Hindu Dips -> Vertical Legs Crunches -> Plank

Complete the 1^st repletion as per above sequence, then perform 2^nd and 3^rd consecutively.

Please continue this set of exercise for 1 month. After continue 2 weeks exercise you can increase the count of every repetition.